WOD: with a partner, do the following for time
100 wall balls (20/14)
100 double unders
100 push press (75/55)
100 double unders
100 burpees
100 double unders
* while partner A is working, partner n must hold a 45/25# plate
Mobility:
Ball in hamstring interface leg pumps
On back, knee to chest, leg extensions
Winner winner chicken dinner goes to "Team I Touch Myself"
Monday, July 30, 2012
Friday, July 27, 2012
07.26.2012
Thursday, July 26, 2012
Skill: 5 x 1/2 your max unbroken ring dips (strict)
WOD:
Run 1 mile OR
Row 2K OR
Do both :)
Mobility:
-Foot on high box (knee fall, hunt & grind)
-Pigeon on high box - internal rotate back leg press hip to box
-shoulder sink stretch
Top RX Scores: Tyler (15:45 for both)
Skill: 5 x 1/2 your max unbroken ring dips (strict)
WOD:
Run 1 mile OR
Row 2K OR
Do both :)
Mobility:
-Foot on high box (knee fall, hunt & grind)
-Pigeon on high box - internal rotate back leg press hip to box
-shoulder sink stretch
Top RX Scores: Tyler (15:45 for both)
07.25.2012
Skill:
8x30 sec on, 90 sec off double unders
WOD:
"Diane"
21-15-9
Deadlift (225/155)
HSPU
Mobility:
Wall squat
Pigeon pose
Thoracic extension
Bully w/band
Top RX times: Tyler (12:46) and Libby (12:01)
8x30 sec on, 90 sec off double unders
WOD:
"Diane"
21-15-9
Deadlift (225/155)
HSPU
Mobility:
Wall squat
Pigeon pose
Thoracic extension
Bully w/band
Top RX times: Tyler (12:46) and Libby (12:01)
Tuesday, July 24, 2012
07.23.2012
Skill:
Tabata Hollow Body Holds
WOD:
1200 m run
9 burpee pull up
9 KB Swings (53/35)
800 m run
15 burpee pull up
15 KB Swings (53/35)
400 m run
21 burpee pull up
21 KB Swings (53/35)
Mobility:
Couch stretch
2-position calf stretch
Top RX Scores: Ken (16:53) and Eileen (24:36 - RX+ 40#)
Tabata Hollow Body Holds
WOD:
1200 m run
9 burpee pull up
9 KB Swings (53/35)
800 m run
15 burpee pull up
15 KB Swings (53/35)
400 m run
21 burpee pull up
21 KB Swings (53/35)
Mobility:
Couch stretch
2-position calf stretch
Top RX Scores: Ken (16:53) and Eileen (24:36 - RX+ 40#)
Monday, July 23, 2012
07.20.2012
Skill: Max Handstand Hold
WOD:
5x3 heavy Deadlift
Followed By:
2x500 m max effort row
*rest period = work period
Mobility:
Smash foot on lax ball
Sit on heels, raise 1 knee at a time, hunt for tightness
Foot on box, deep lunge, sink back leg
Top Weight: Tyler (405) and Emily (210)
Top Times: Campbell (1:35) and Caroline (1:55)
WOD:
5x3 heavy Deadlift
Followed By:
2x500 m max effort row
*rest period = work period
Mobility:
Smash foot on lax ball
Sit on heels, raise 1 knee at a time, hunt for tightness
Foot on box, deep lunge, sink back leg
Top Weight: Tyler (405) and Emily (210)
Top Times: Campbell (1:35) and Caroline (1:55)
Friday, July 20, 2012
07.19.2012
WOD:
"Fight Gone Bad"
3 rounds, 1 min each station for max reps
-wall balls (20/14)
-push press (75/55)
-box jumps (24/20)
-sumo deadlift high pull (75/55)
-cal row
*1 min rest between rounds
Mobility:
Ball on Hamstring insertion (30 leg pumps)
Reverse ballerina
Couch
Ball from Glute to Knee along the hamstring/IT band insertion
Top scores: Ken (299) and Libby (239)
"Fight Gone Bad"
3 rounds, 1 min each station for max reps
-wall balls (20/14)
-push press (75/55)
-box jumps (24/20)
-sumo deadlift high pull (75/55)
-cal row
*1 min rest between rounds
Mobility:
Ball on Hamstring insertion (30 leg pumps)
Reverse ballerina
Couch
Ball from Glute to Knee along the hamstring/IT band insertion
Top scores: Ken (299) and Libby (239)
Thursday, July 19, 2012
07.18.2012
Skill:
Max height box jump
WOD:
5 rounds
3 min amrap
3 thrusters (95/65)
6 box jumps (24/20)
9 kb swings (53/35)
*1 min rest between rounds
Top scores RX:
Ken - 16 rounds + 3 reps RX
Libby - 11 rounds + 15 reps RX+
Max height box jump
WOD:
5 rounds
3 min amrap
3 thrusters (95/65)
6 box jumps (24/20)
9 kb swings (53/35)
*1 min rest between rounds
Top scores RX:
Ken - 16 rounds + 3 reps RX
Libby - 11 rounds + 15 reps RX+
Wednesday, July 18, 2012
07.17.2012
Tuesday, July 17, 2012
Skill:
Max rep pushups unbroken
WOD:
3 rounds for time
400 m run
30 OH squat (75/55)
21 toes-to-bar
Mobility:
Ball on forearm (unglue)
Wrist/forearm stretch
Peanut in thoracic (hug side to side)
KB on ball on psoas
Congrats to best RX times:
-Ken Jenkins (14:40)
-Whitney (27:10)
Skill:
Max rep pushups unbroken
WOD:
3 rounds for time
400 m run
30 OH squat (75/55)
21 toes-to-bar
Mobility:
Ball on forearm (unglue)
Wrist/forearm stretch
Peanut in thoracic (hug side to side)
KB on ball on psoas
Congrats to best RX times:
-Ken Jenkins (14:40)
-Whitney (27:10)
07.16.2012
Skill:
Pistols
WOD:
Every 20 sec for 20 min
1 power clean (135/95)
Mobility:
Lax ball on pec
Ball in 1st rib
Ball in low thoracic
Exaggerated front rack with band
Pistols
WOD:
Every 20 sec for 20 min
1 power clean (135/95)
Mobility:
Lax ball on pec
Ball in 1st rib
Ball in low thoracic
Exaggerated front rack with band
Tuesday, July 10, 2012
07.09.2012
Skill: 2-for-1 wall balls
Do 5 sets of 1/2 of your max unbroken
WOD:
12 min AMRAP
12 thrusters (75/55)
12 over-the-bar burpees
Mobility:
10 min squat test
Top RX scores: Ken (6 Rds+6 reps) and Layla (5 Rds+3 reps)
Do 5 sets of 1/2 of your max unbroken
WOD:
12 min AMRAP
12 thrusters (75/55)
12 over-the-bar burpees
Mobility:
10 min squat test
Top RX scores: Ken (6 Rds+6 reps) and Layla (5 Rds+3 reps)
Saturday, July 7, 2012
07.06.2012
Skill: OH squat
Do 5 sets of 3 at 60% of your 1RM. Focus on shoulder stability, tight throughout your core, chest up and depth of your squat.
WOD:
3 rounds for time:
25 OH walking lunges (45/25)
20 toe-to-bar
Mobility:
2-position calf stretch
2-position couch stretch
Lying on the floor hamstring stretch
Congrats to Ken for best RX male time with 5:00. Best girl blame Bill for erasing the board before I could find out who.
Do 5 sets of 3 at 60% of your 1RM. Focus on shoulder stability, tight throughout your core, chest up and depth of your squat.
WOD:
3 rounds for time:
25 OH walking lunges (45/25)
20 toe-to-bar
Mobility:
2-position calf stretch
2-position couch stretch
Lying on the floor hamstring stretch
Congrats to Ken for best RX male time with 5:00. Best girl blame Bill for erasing the board before I could find out who.
Friday, July 6, 2012
07.05.2012
Skill: Ring Dips
Do 5 sets of 1/2 of your max unbroken ring dips, resting 90 sec in between
WOD:
5 rounds for time;
20 sec max effort row
10 pushups
15 situps
90 sec rest
Mobility:
Ball in hamstring insertion on box (50 pumps each leg)
Lying hamstring floss w/band
Spine stretch (lying with knee up and over)
Butterfly stretch in wall (contract 5 sec and relax 10 sec for 2 min)
Top RX times: Matt Brereton and John Provost time for the men at 10:30, Ellen takes the women for a second time this week with 11:16.
Do 5 sets of 1/2 of your max unbroken ring dips, resting 90 sec in between
WOD:
5 rounds for time;
20 sec max effort row
10 pushups
15 situps
90 sec rest
Mobility:
Ball in hamstring insertion on box (50 pumps each leg)
Lying hamstring floss w/band
Spine stretch (lying with knee up and over)
Butterfly stretch in wall (contract 5 sec and relax 10 sec for 2 min)
Top RX times: Matt Brereton and John Provost time for the men at 10:30, Ellen takes the women for a second time this week with 11:16.
Thursday, July 5, 2012
07.04.2012
WOD: "Tumilson"
8 rounds
200 m run
11 burpee deadlifts (60#)
Top RX scores: Campbell 130#/15:00 and Heather 90#/22:40
8 rounds
200 m run
11 burpee deadlifts (60#)
Top RX scores: Campbell 130#/15:00 and Heather 90#/22:40
07.03.2012
Tuesday, July 3, 2012
Skill: Accumulate 3 min hollow body rocks
WOD:
EMOM for 12 min
10 double unders
3 deadlifts @ 80% 1RM
*once you fail to complete the double unders and deadlifts in the minute do 15 burpees every minute until time is up.
Mobility:
Ultimate shoulder mobility
2-4-1 deep lunge (hit back and front of hip)
Top RX weights (no burpees): Campbell and Courtney (295#) and Ellen (145#)
Skill: Accumulate 3 min hollow body rocks
WOD:
EMOM for 12 min
10 double unders
3 deadlifts @ 80% 1RM
*once you fail to complete the double unders and deadlifts in the minute do 15 burpees every minute until time is up.
Mobility:
Ultimate shoulder mobility
2-4-1 deep lunge (hit back and front of hip)
Top RX weights (no burpees): Campbell and Courtney (295#) and Ellen (145#)
07.02.2012
Skill: 10 min double unders
WOD:
"Grace" - 12 min cap
30 clean and jerk for time (135/95)
WOD:
"Grace" - 12 min cap
30 clean and jerk for time (135/95)
Tuesday, July 3, 2012
Wednesday, July 4 Oly Class Work
WEDNESDAY
Hang squat snatch (hip) –
2-2-2-2-2 @ 70% 1RM full squat snatch, 2 min. rest period
Hang squat clean (knee) -
3-3-3-3 @ 80% of 1RM full squat clean, 2-3 min. rests
Split jerk - 2-2-2-2-2 @ 80%
of 1RM, 2 min. rest periods
Back squat – warm up then 5
reps at 65%, 5 reps @ 75%, then 5 or more at 85%, rest no more than 3 min. between sets
Sunday, July 1, 2012
06.28.2012
Skill:
Frisbee slides
WOD:
1-2-3-4-5-6-7-8-9-10
Tire flip
2-4-6-8-10-12-14-16-18-20
Toes-to-bar
Mobility:
Cross leg forward bend
Seated figure 4
Knee to chest
Couch stretch
Frisbee slides
WOD:
1-2-3-4-5-6-7-8-9-10
Tire flip
2-4-6-8-10-12-14-16-18-20
Toes-to-bar
Mobility:
Cross leg forward bend
Seated figure 4
Knee to chest
Couch stretch
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